Anxiety Tips

If you’re not feeling present and/or at risk for dissociation

I totally get seeing mindfulness as a tip and groaning because it’s giving “just take a deep breath” but dissociation is the extreme opposite to being mindful and I swear there are a lot of helpful mindfulness skills. When I’m not feeling present, I find observation related skills most useful.

Observe skills

  • 54321 grounding: notice 5 things you see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

  • Focus on just one sense or trait and notice everything you can about that. For example, notice everything you see that’s blue or all the different scents you can smell.

  • Notice what you’re feeling in your body. Do a body scan from head to toe, paying attention to each body part. If you really can’t notice any sensations, place your finger on your go-to pulse point (neck, heart, wrist) and feel your heartbeat.

If your thoughts are spiraling

Verbally notice the thoughts and/or emotions you’re having

  • Sometimes just going “Oh, I’m feeling lonely and convinced people don’t care about me.” can help separate yourself from the unpleasant thoughts your mind likes to fuse to you.

  • I have linked a website I use where you can watch your anxious thoughts dissolve since the visual element can feel supportive.

Drop down to your body: if you’re getting stuck in your head do something to force yourself to focus on physical sensations

  • Apply lotion

  • Give yourself a hug or massage

  • Do your skincare or makeup routine

  • Stretch or work out

  • Take a warm shower or bubble bath

  • Look at or listen to soothing imagery/sounds (I’ve linked some of the websites I like)

  • Listen to music and sing or hum along

Try to come up with reappraisals

  • Think about what alternate realities could be true. For example, if the repetitive thought is I am ugly a reappraisal could be attractiveness is subjective so some people probably think I’m beautiful. Even if you don’t believe the reframe at all, the effort you put into coming up with it may help the anxious thought “unstick” and over time, you’ll increase your ability to be cognitively flexible.

← This website lets you choose the noise level of the various soothing sounds pictured below.